{"id":4487,"date":"2024-05-29T11:12:07","date_gmt":"2024-05-29T11:12:07","guid":{"rendered":"https:\/\/ekamu.net\/?p=4487"},"modified":"2024-05-29T11:12:07","modified_gmt":"2024-05-29T11:12:07","slug":"pms-ile-basa-cikmak-icin-dort-adim","status":"publish","type":"post","link":"https:\/\/ekamu.net\/index.php\/2024\/05\/29\/pms-ile-basa-cikmak-icin-dort-adim\/","title":{"rendered":"PMS ile ba\u015fa \u00e7\u0131kmak i\u00e7in d\u00f6rt ad\u0131m"},"content":{"rendered":"

\u0130\u015ftah art\u0131\u015f\u0131 veya karbonhidrata olan d\u00fc\u015fk\u00fcnl\u00fck, tatl\u0131 iste\u011fi, pe\u015finizi b\u0131rakmayan huzursuzluk veya stres, bir de \u00fczerine \u015fi\u015fkinlik… Regl d\u00f6nemi size de b\u00fcy\u00fck sinyaller ile geliyor olabilir. E\u011fer siz de bu belirtileri ya\u015f\u0131yorsan\u0131z yaln\u0131z de\u011filsiniz. Yap\u0131lan ara\u015ft\u0131rmalar, D\u00fcnya genelinde kad\u0131nlar\u0131n y\u00fczde 80-90\u2019\u0131n\u0131n PMS\u2019den muzdarip oldu\u011funu, y\u00fczde 3-8\u2019inin ise \u015fiddetli semptomlar ya\u015fad\u0131\u011f\u0131n\u0131 belirtiyor. Premenstr\u00fcel sendrom (PMS), adet d\u00f6neminden 1-2 hafta \u00f6nce ba\u015flayan, \u015fi\u015fkinlik, ba\u015f a\u011fr\u0131s\u0131, ruh hali de\u011fi\u015fiklikleri gibi fiziksel ve duygusal semptomlar\u0131n e\u015flik etti\u011fi bir s\u00fcre\u00e7 olarak tan\u0131mlanabilir. Sizlere iyi bir haberim var, baz\u0131 ya\u015fam tarz\u0131 de\u011fi\u015fiklikleriniz ile PMS semptomlar\u0131n\u0131z i\u00e7in olumlu bir ad\u0131m atabilirsiniz.\u00a0<\/p>\n

1- Kalsiyum ve D vitamini ikilisi\u00a0<\/strong><\/p>\n

Vitamin ve minerallerin PMS d\u00f6neminde ayr\u0131 bir \u00f6nemi oldu\u011fundan bahsetmek m\u00fcmk\u00fcn. Kalsiyum ve D vitamini ikilisi de bunlardan biri. British Dietetic Association, diyetle yeterli kalsiyum ve D vitamini al\u0131nmas\u0131n\u0131n, bu d\u00f6nemde ya\u015fanan semptomlar\u0131n azalmas\u0131na katk\u0131 sa\u011flayabilece\u011fini s\u00f6yl\u00fcyor. \u00dcstelik D vitamininin adet \u00f6ncesi a\u011fr\u0131 ve migreni hafifletmeye yard\u0131mc\u0131 olabilece\u011fine dair \u00e7al\u0131\u015fmalar da var. Menstr\u00fcasyon d\u00f6neminiz \u00f6ncesi kalsiyum i\u00e7eren ye\u015fil yaprakl\u0131 sebzeler, yo\u011furt, f\u0131nd\u0131k f\u0131st\u0131k gibi ya\u011fl\u0131 tohumlar\u0131 beslenmenize ekleyin. D vitamininin besinsel kaynaklar\u0131 olduk\u00e7a az oldu\u011fu i\u00e7in yetersizlik durumu s\u00f6z konusuysa hekiminiz kontrol\u00fcnde takviye almay\u0131 da ihmal etmeyin.\u00a0<\/p>\n

2- Gev\u015femek i\u00e7in magnezyum\u00a0<\/strong><\/p>\n

Magnezyum eksikli\u011finin en belirgin g\u00f6stergelerinden kas kramplar\u0131n\u0131 daha \u00f6nce duymu\u015fsunuzdur. V\u00fccudunuzda magnezyum yetersiz oldu\u011funda gev\u015feme yetene\u011fi olumsuz olarak etkilenir. Gelin bunu bir de PMS a\u00e7\u0131s\u0131ndan da de\u011ferlendirelim. \u0130lgin\u00e7 bir \u015fekilde yap\u0131lan pek \u00e7ok \u00e7al\u0131\u015fma PMS\u2019li kad\u0131nlarda h\u00fccre i\u00e7i magnezyum d\u00fczeylerinin PMS semptomlar\u0131 olmayan kad\u0131nlara g\u00f6re daha d\u00fc\u015f\u00fck oldu\u011funu g\u00f6steriyor ve bu durum ise kramplarla ili\u015fkilendiriliyor. Magnezyumun, \u00f6strojen ve progesteron da dahil olmak \u00fczere hormonlar\u0131n d\u00fczenlenmesinde de yard\u0131mc\u0131 rol oynad\u0131\u011f\u0131n\u0131 hat\u0131rlay\u0131n. Kabak \u00e7ekirde\u011fi, badem gibi ya\u011fl\u0131 tohumlar, tam tah\u0131ll\u0131lar, muz, avokado, bitter \u00e7ikolata, bezelye, kereviz, brokoli, \u0131spanak, paz\u0131 gibi koyu ye\u015fil yaprakl\u0131 sebzeler magnezyum i\u00e7eren besinlere \u00f6rnek verilebilir.\u00a0<\/p>\n

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<\/img> <\/div>\n<\/p><\/div>\n<\/p>\n

3- Turuncunun g\u00fcc\u00fc kurkumin\u00a0<\/strong><\/p>\n

Kurkumin, zerde\u00e7al\u0131n k\u00f6k\u00fcnde bulunan, zerde\u00e7ala o g\u00fczel rengini veren antioksidan ve anti-inflamatuar bir bile\u015fik. Kendisinden pek \u00e7ok sa\u011fl\u0131k durumunda faydalan\u0131l\u0131yor, bunlardan biri de PMS. Natural Medicine Journal\u2019da yay\u0131mlanan ara\u015ft\u0131rmaya g\u00f6re kurkumin norepinefrin, dopamin ve serotonin gibi baz\u0131 hormonlar\u0131n sal\u0131n\u0131m\u0131n\u0131 destekliyor, bu da PMS\u2019deki davran\u0131\u015fsal ve duygudurum semptomlar\u0131 \u00fczerindeki olumlu etkisi ile ili\u015fkilendirilmi\u015f. Anti-inflamatuar etkisi ile a\u011fr\u0131 kesici olarak da tan\u0131mlanan zerde\u00e7ala sofralar\u0131n\u0131zda mutlaka yer verin.\u00a0<\/p>\n

4- G\u00fcl \u00e7ay\u0131yla rahatlay\u0131n\u00a0<\/strong><\/p>\n

Y\u00fczy\u0131llard\u0131r alternatif t\u0131pta ve kozmetikte kullan\u0131lan g\u00fcl\u00fcn faydalar\u0131 \u00f6yle \u00e7ok ki saymakla bitmez. Peki ya bunlardan birinin PMS semptomlar\u0131 \u00fczerinde oldu\u011funu s\u00f6ylesem? \u00d6yle ki yap\u0131lan ara\u015ft\u0131rmalar, v\u00fccuttaki inflamasyonu azaltma ve stres y\u00f6netimi \u00fczerine pozitif etkisi oldu\u011funu belirtiliyor. Journal of Education and Health Promotion dergisinde yay\u0131mlanan \u00e7al\u0131\u015fmada, g\u00fcl \u00e7ay\u0131 i\u00e7en kad\u0131nlarda adet d\u00f6nemiyle ilgili kramp, \u015fi\u015fkinlik ve a\u011fr\u0131 \u015fikayetlerinde azalma oldu\u011fu g\u00f6r\u00fclm\u00fc\u015f; kat\u0131l\u0131mc\u0131lar\u0131n kayg\u0131s\u0131nda azalma ve ruh halinde daha az de\u011fi\u015fim g\u00f6zlenmi\u015f. G\u00fcl \u00e7ay\u0131 bu d\u00f6nemde faydalanabilece\u011finiz bitki \u00e7aylar\u0131 aras\u0131nda. Haz\u0131r yaz gelmi\u015f, g\u00fcl mevsimi a\u00e7\u0131lm\u0131\u015fken i\u00e7inizi ferahlatacak a\u015fa\u011f\u0131daki tarifimi de deneyebilirsiniz.\u00a0<\/p>\n

G\u00fcll\u00fc limonata\/moktail\u00a0<\/p>\n

\u25a0 Bir avu\u00e7 g\u00fcl yapra\u011f\u0131 (iyice y\u0131kay\u0131n)\u00a0<\/p>\n

\u25a0 Bir limon suyu\u00a0<\/p>\n

\u25a0 Bir yemek ka\u015f\u0131\u011f\u0131 bal\u00a0<\/p>\n

\u25a0 Bir bardak su\u00a0<\/p>\n

T\u00fcm malzemeleri blenderdan ge\u00e7irin, s\u00fcz\u00fcn ve afiyetle i\u00e7in. Diledi\u011finiz mevsim meyvesiyle de s\u00fcsleme yapabilirsiniz.\u00a0<\/p>\n\n

Kaynak :\u00a0http:\/\/www.milliyet.com.tr\/yazarlar\/dilara-kocak\/pms-ile-basa-cikmak-icin-dort-adim-7133834<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130\u015ftah art\u0131\u015f\u0131 veya karbonhidrata olan d\u00fc\u015fk\u00fcnl\u00fck, tatl\u0131 iste\u011fi, pe\u015finizi b\u0131rakmayan huzursuzluk veya stres, bir de \u00fczerine \u015fi\u015fkinlik… Regl d\u00f6nemi size de b\u00fcy\u00fck sinyaller ile geliyor olabilir. E\u011fer siz de bu belirtileri ya\u015f\u0131yorsan\u0131z yaln\u0131z de\u011filsiniz …<\/p>\n","protected":false},"author":1,"featured_media":4488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[356,358,355,357,359],"class_list":["post-4487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-teknoloji","tag-gul","tag-magnezyum","tag-pms","tag-semptomlar","tag-vitamini"],"_links":{"self":[{"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/posts\/4487","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/comments?post=4487"}],"version-history":[{"count":1,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/posts\/4487\/revisions"}],"predecessor-version":[{"id":4490,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/posts\/4487\/revisions\/4490"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/media\/4488"}],"wp:attachment":[{"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/media?parent=4487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/categories?post=4487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekamu.net\/index.php\/wp-json\/wp\/v2\/tags?post=4487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}